Healthy During the Holidays

Healthy during the holidays

By Dr. Jennifer Krieger

HEALTHY DURING THE HOLIDAYS

Hi folks, it’s Dr. Krieger here!  I wanted to give you a few of my personal favorite tips and tricks to help you stay healthy during the holidays.

GET OUTSIDE

Don’t let the crisp, winter weather keep you inside.  As Montanans, we have an appreciation of the great outdoors and the Big Sky.  We all know the benefits of exercise – weight management, elevated mood and cardiovascular health – to name just a few.  Stay active by participating in winter sports such as: cross country skiing, ice skating, hockey, downhill skiing, snowboarding, broomball, snowshoeing and winter hikes and exploring.

Take Quick Trip Somewhere Local

You can also take a day trip to the Lewis and Clark Caverns, a short ride west of Bozeman to Whitehall, and try your hand at spelunking and exploring these natural and awesome limestone caverns.  These family friendly caves are open seasonally, but offer special candlelight tours during the holidays. Call 406.287.3541 for more information and to reserve tickets. I did the candlelight cave tour a few years back and it was so magical – they have the caverns especially decorated for the holiday season!

KEEP YOUR HANDS CLEAN

Hand washing is probably the most simple thing a person can do during the winter months to stay healthy and to protect yourself from catching colds and flus.  Using soap and water is still the best practice, but alcohol-based hand sanitizers can also be used. However, you should avoid hand sanitizers that contain Triclosan. Triclosan is a common added antimicrobial agent in many hand sanitizers. This chemical has been shown in studies to lead to antibiotic resistance as well as to interfere with hormone metabolism and cause harm to the immune system.

Make sure that you properly wash your entire hands – palms, back of hands, nail beds and between and around all fingers for at least 30 seconds. Do this before preparing food and eating and after coughing, sneezing and blowing your nose. Another easy idea to help keep your hands clean is to sneeze into the crook of your elbow and avoid the use of your hands altogether.

MAKE TIME FOR YOURSELF

During the holidays, we are reminded to offer charity to those in need.  It is also equally important to make time for yourself in order to help with stress management during these busy times.  Do something for yourself that makes you happy. Such as getting a massage or a pedicure, enjoying a long bath with bath salts and candles, watching your favorite movie, a weekend getaway to the local hot springs, reading a new book or cooking a special meal for yourself.  You can also take a few moments each morning to remind yourself what you are grateful for in your life. Studies have shown that this promotes overall happiness and wellbeing.

SAUNA/COLD PLUNGE

Another way to stay healthy during the holidays is to alternate between warm and cool temperatures. Indicated for colds, flus, muscle and joint pain, sleep disturbances and weight loss. This technique assists in detoxification and supports overall wellness and immune function.  This service can be compared to a “whole body” contrast hydrotherapy treatment.  It is one of my personal favorites and I feel AMAZING afterwards.

  • Alternate time in a sauna (15 minutes) with taking a dip into a cold plunge pool (about 60℉) for 2-3 minutes as tolerated.

  • Repeat the sauna/cold plunge at least 3 times.

  • Remember to end on cold for best health benefits.

  • You won’t regret taking the time out of your schedule for this. People often report instant improvement in overall health after a single treatment!

Holiday Health Dr. Jennifer Krieger Spring Integrative Health

Modern-Day Mental Health

Mental Health Spring Integrative Health

By Dr. Alisun Bonville

Anxiety, depression, and anger. These mental health “symptoms” run rampant in our modern-day culture. Antidepressants and anti-anxiety medications are some of the most prescribed medications in our country. An article published by the American Association of Naturopathic Medicine reports that “20.9 million American adults suffer from a mood disorder, according to the National Institute of Mental Health.” While many of these medications are life-saving and life-improving, many people are looking for alternatives to medications or ways to make their medications work better.

At Spring Integrative Health we find that combining all of the tools (conventional medicine, pharmaceuticals, natural and holistic interventions) get the BIGGEST results. Here are our top interventions for vibrant mental health:

1. Manage Stress

Stress is the NUMBER ONE contributing factor to anxiety, depression, frustration and anger. Our lives in the United States are full of family, society, and personal pressure to perform at our peak levels at all times. Also, many of us have a history of trauma or dysfunction in our lives. These are huge contributing factors to our total stress levels. Talk to your mental health provider and/or doctor on ways to manage your stress from a physical and emotional level. (We are huge fans of Meditation and Mindfullness here at Spring).

2. Treat the Whole Body

To us that means adding in soothing body therapies like acupuncture, massage, or craniosacral therapies.

3. Reach Out

Isolating when you are feeling blue or anxious can often make the symptoms worse. Having a good team of counselors, doctors, friends and family has been shown to have a positive effect on depression.

4. Check Your Vitamin Status

Often nutrient deficiencies will increase your risk for developing depression and anxiety. Being deficient can also make these feelings worse if you are already experiencing them. A doctor can check for levels of vital nutrients in your body such as folate, B12 or vitamin D.

At Spring Integrative Health we take a multidisciplinary approach to your mental health. We believe health encompasses good physical, mental and emotional health!

If you or someone you know is struggling with mental health issues please reach out! 406-586-2626 or Contact us here on our website!

Dr. Alisun Bonville Naturopathic Doctor Bozeman

Helping Your Child Heal

Helping Your Child Heal

By Josh Overcash

All children deserve to thrive. When it comes to our young children we will do anything for them when they need it. There are many options out there for treating pediatric health conditions. One route to take in helping your child heal is working through Accunect and Craniosacral Fascial therapy. These treatments have been profound in helping children get through some really hard childhood conditions. Conditions such as: major sleep issues, complex viruses & bacterias (RSV, pertussis, croup, chronic ear infections, etc…) lots of child digestion issues or baby reflux/colic, torticollis, nursing issues, mental/physical delays and so much more. 

Accunect

Accunect supports a balanced state of being on all levels (physically, mentally, and emotionally) increasing the functional intelligence at a cellular level. While the cranial work frees up any restriction that keeps the body stuck, to support increasing the function within the nervous system, organs and endocrine system. Which supports movement at a cellular level and helps the brain breathe again. Through these therapies every cell of the body is in the highest state of healing mode, the body gets over the condition and stays in the high healing place. That is where the growth really happens. From a deep place of optimal health. Kids just bounce out of the state of imbalance easily. They are then able to thrive and grow up from a balanced state of being!

Starting Healing Early

Imagine a 9 month old baby that isn’t sleeping deep/long that also gets scared easily around people and sensitive digestion. All of this often gets sorted out in a handful of sessions. With a little creativity you can visualize what that might be like for that person if those common childhood conditions continues as they grow into adulthood. Allergies, IBS, anxiety, migraines, chronic fatigue, possibly autoimmune, who knows? That is hypothetical because we don’t usually track children that way. So let’s just support them the best way possible and as quickly as possible.

Supporting Primary Caregiver

Another common aspect that is necessary to support is the primary caregiver (usually the parents). In a household everyone feeds off of everyone els’s energy. Therefore a parent that is stressed out will stress out a child. The ancient Chinese saying, “If the baby is hungry, feed the mother” has many aspects of truth. When a parent radiates out, ‘I’ve got you, I am here for you and I still love you’ that one of the most important factors. Brene Brown says it best, “Children are not perfect, they are wired to struggle. It is our job to show that they are still worth it and loved.” No one can do that all the time if they are depleted and stressed out. To recognize that children are supposed to struggle in order to grow is a big eye opener for many people and supports a positive shift in their perspective.

Helping Your Child Heal

Helping Your Child Heal

All in all assess where life is for you and your family and what the stressors are in your world. Work on overcoming those stress factors and if they are stuck, that’s where the work of Accunect and Craniosacral Fascial Therapy can help out tremendously. If there are specific conditions your baby is dealing with such as: sleep issues, digestive problems, IBS, or any of the issues mentioned above please give me a call I would be happy to help your baby heal. The sooner it gets resolved, the easier it is to resolve and the least amount of stress for everyone.

If you would like to speak with Josh Overcash please call 406-586-2626 for a Free Phone Consult or Click Here to visit his provider profile.

Helping Your Child Heal

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